In this episode of the Flex Diet Podcast, I sit down with my friend Tracy Holemeyer (Uncontrollably Me, host of the Other Way to See It podcast) to talk about healing and performance through nervous system flexibility, somatics, and self-awareness, especially with how much stress people are carrying right now.

We dig into practical tools like orienting, grounding, the “starfish” drill, pendulation, and Tracy’s “core four” (soft eyes, relaxing the tongue, breath pacing for coherence, and soft knees), plus how posture and unconscious habits can shape mood and behavior.

We also explore the value of community and coaching, how movement and sound (including humming, voo breath, and growling) can help regulate, and we finish with a thoughtful discussion on psychedelics, integration, and why support and discernment matter.

​Nervous System Flexibility for Performance, Recovery & Sanity << details here

Episode Chapters:

• 02:59 Meet Tracy and Catch Up
• 04:46 Micro Breaks and Orienting
• 08:46 Starfish and Body Awareness
• 10:44 Joints Posture and Anxiety
• 17:37 Strategies Become Identity
• 21:00 Awareness Coaching in Practice
• 26:02 Coaching Community and Support
• 32:44 Social Media Validation Trap
• 36:13 Integrity and Business Alignment
• 39:39 Trauma Weight and Safety
• 41:57 Referrals Over Scarcity
• 43:07 Abundance Through Uncertainty
• 47:09 Money Purpose and Access
• 52:57 Capacity and Ongoing Stress
• 57:15 Pendulation and Core Four
• 01:03:00 Movement Urgency and Sound
• 01:08:55 Growling Music and Release
• 01:15:23 Healing as Defiance
• 01:16:59 Flow States and Community
• 01:18:23 Recreation With Real Stakes
• 01:20:13 Choosing Controlled Hardship
• 01:21:09 Healthy Stress Builds Capacity
• 01:23:34 Rewriting Trauma Responses
• 01:25:28 Psychedelics And Integration
• 01:34:07 Avoiding The Healing Shortcut
• 01:37:10 Where Memories Live
• 01:42:45 Four Tools For Stress
• 01:46:19 Finding Tracy And Closing
• 01:49:45 Podcast Wrap And Disclaimer

If you prefer to watch the podcast, check it out below:

​Nervous System Flexibility for Performance, Recovery & Sanity << watch here

Much love,
Dr Mike

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Mike T Nelson CISSN, CSCS, MSME, PhD
Associate Professor, Carrick Institute
Owner, Extreme Human Performance, LLC
Editorial Board Member, STRONG Fitness Mag

Mike T Nelson is a PhD and not a physician or registered dietitian. The contents of this email should not be taken as medical advice. It is not intended to diagnose, treat, cure, or prevent any health problem - nor is it intended to replace the advice of a physician. Always consult your physician or qualified health professional on any matters regarding your health.

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